I believed him because he was the guy who wore the whistle and would make us run wind sprints at the mere hint of disobedience.

That was back in 1989. Ironically, that same year researchers at Auburn University found that men who performed a full squat—bending their knees and lowering their bodies as far as possible—or 8 weeks didn't decrease their knee stability. The researchers also observed that men who squat long-term have tighter, stronger knee ligaments than guys who don't squat at all. And physiologists at the Mayo Clinic have determined that squats place less stress on your knees than leg extensions, a popular machine alternative.

We think this much maligned lift deserves vindication. "You get greater overall muscle and strength gains from the squat than from any other exercise," says Jeff Volek, Ph.D., R.D., C.S.C.S., an exercise researcher at the University of Connecticut. Here are three ways to reap the greatest benefits from this classic lift.

Build More Muscle

Researchers at Duke University found that the closer you come to a half squat—lowering your body until your thighs are parallel to the floor—the harder you work your quadriceps, hamstrings, and calf muscles. But the benefits don't end with your legs. "Squats create an overall anabolic environment in the body that maximizes gains from other exercises [in your workout]," says Volek. Because squats involve a large muscle group and require a tremendous amount of energy, they trigger the release of extra testosterone and growth hormone in the bloodstream. And that'll help you build your upper body, too.

Try pause squats. This lift engages the largest number of leg muscle fibers. Hold a barbell across your back and lower your body until your thighs are at least parallel to the floor (or lower). Pause for 4 seconds, then push your body back up to the starting position. Do two or three sets of 10 repetitions, once every 5 to 7 days.

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